Taking care of the spine, neck and shoulders is essential to avoid pain during the home office and in the long term; expert comments
The pandemic has caused new habits and trends to be incorporated into our routine, including the home office. However, those who work from home must have certainties self-medication posture, as explained by Pedro Coelho, a physical education professional.
“The way you sit, stay in the same position for a long time, and even the distance between your computer and your arms, may seem like insignificant details, but, in the long run, they can overload your muscles and joints, generating problems like tendinitis, bursitis, osteoarthritisamong other chronic diseases “.
Therefore, think of contributing to the well-being of those who use the modality home office and reduce the risk of injury, the specialist listed 5 tips to help maintain good posture. Watch:
Maintain physical ergonomics
Poor posture, repetitive movements, and improper lifting of heavy objects are the most common examples of the absence of physical ergonomics. “It is extremely important that people pay attention to the ideal conditions of furniture such as a table, chair and the height of the computer or notebook avoid overload in the lumbar area, neck and shoulders “, emphasizes Pedro.
Pay attention to the upright posture
“Whether on the sofa, on the ergonomic chair with height adjustment or even on normal chairs, the posture should always be the same. Lumbar completely supported and supported, keeping the spine straight with the shoulders relaxed and slightly backwards, looking at the center of the computer screen, keeping the neck straight and the arms in a straight line with respect to the keyboard “, guides the specialist.
As for the legs, he advises to keep them spread apart, with the feet well placed on the ground, but never crossed so as not to overload the knees.
stretch
or elongation it is an essential exercise to improve posture gradually and efficiently. “For those who spend many hours working seated, the ideal is to start the day by stretching and repeating the exercise throughout the day”, says the specialist.
This exercise, according to him, brings greater flexibility and helps to decompress tense muscles. In addition, it is able to relieve stress and anxiety.
Take breaks while working
According to the expert, the repetitive movements they are big bads of correct posture at work. “Stopping activities and taking regular breaks to walk for a few minutes, stretch your body, and even catch your breath are attitudes that help relieve muscles and joints and avoid fatigue at the end of the day,” she points out.
Practice physical exercises
Regular physical activity is also important for keeping your body healthy and your spine refreshed. “Strengthened and stretched muscles are essential for keeping posture aligned in different positions and for long periods of time. Avoiding a sedentary lifestyle is an important step to ensure greater health and quality of life in and out of the workplace,” he concludes. .
Source: Pedro Coelho, Physical Education Professional at TotalPass.
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Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.